On a chilly morning the toons were hot and the vibes were right.<\/p>\n
Warm-o-Rama<\/p>\n
20 SH, 10 Imperial Walker, 10 Hill Billy, 6 Abe Vigoda, 10 Whirly, and lots of arm things<\/p>\n
The Thang<\/p>\n
7 layers of dip next to the flag with LL and RL step ups, Irkins, Merkins, and Dirkins, Squatty Pottys, and WWII (10 each). With 7,8,9,10,9,8,7 dips in between<\/p>\n
Walk to the islands where we completed 5 burpees, lunge walk to next island, 5 burpees, bear crawl to next, 5 burpees, reverse lunge walk, 5 burpees, reverse bear crawl, 5 burpees.<\/p>\n
Walk to pull up bars where we completed 3 sets of 5 pull ups, 10 merkins, 15 WWII, and 20 squats.<\/p>\n
Walk to rocks where we completed curls, OH press, skull crusher, rows, and front lifts starting with 5, rotating rocks, and increasing by 5 up to 15 then back down to 5.<\/p>\n
Then we walked back to start for Mary which had mutton crunch, H2H, low flutter, cheesy penguin, and low dolly.<\/p>\n
Time<\/p>\n
FNG Barney I met Tuesday night at my house for Bible study, mentioned the workout and the dude showed up! New to the area, former marine, from Mount Airy, hence Barney.<\/p>\n
The toons were loved by all. Many new songs introduced to the likes of the older pax including Lil wayne and Lil scrappy.<\/p>\n
Thanks for the keys Green Acres! Left them on top of the pull up bars!<\/p>\n
<\/p>\n
Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"
On a chilly morning the toons were hot and the vibes were right. Warm-o-Rama 20 SH, 10 Imperial Walker, 10 Hill Billy, 6 Abe Vigoda, 10 Whirly, and lots of arm things The Thang 7 layers of dip next to the flag with LL and RL step ups, Irkins, Merkins, and Dirkins, Squatty Pottys, and […]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-27387","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Lamb Chop","date":"10\/1\/2026","pax":"Green Acres
\r\nD-Day
\r\nWobegon
\r\nMoneyball
\r\nFNG Barney
\r\nLamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27387","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27387"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27387\/revisions"}],"predecessor-version":[{"id":27388,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27387\/revisions\/27388"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27387"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27387"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27387"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}